Bench Press & KB Swing

3 Aug 16  (2WM)

    Couplet  (6 Rounds)

    6   Bench Press, Smith  (90, 90, 90, 90, 70, 70lb)

    10 KB Swings                (25lb)

Chinups

2 Aug 16   (2G)

    Gymnastic

    (10, 9, ... 2, 1) Chinups, machine   (-130lb)

Leg Press

30 Jul 16  (1W)

    Weightlifting  (To 4-Rep ~Max)

    4 Leg Press, rack  (180 to 380lb by ~20's)

  Could have gone a little heavier, but someone was waiting on the rack. :/

Bike & Back Extensions

29 Jul 16   (1MG)

    Metabolic

    4km Recumbent Bike

    Gymnastic  (5 Rounds)

    10 Back Extensions

DB Bench & Rack Row & KB Swing

28 Jul 16   (1WGM)

    Triplet  (AMRAP 15min)

    11 DB Bench Press    (2x25lb)

    11 Rack Rows

    11 KB Swings            (25lb)

    ** ~9 rounds

  Weight: 249lb.  =D

  Good news for the weigh-in day! Down ~8lb from 2 weeks ago. Back ahead of schedule. Excellent. :P

Deadilft & Situp, Row

27 Jul 16   (1WG) +M

    Couplet   (5 Rounds)

    9 Deadlift    (155lb)

    9 Situps

     Endurance   (4 Rounds)

    500m Row

    1min Rest

  Missed last couple workouts because of work. Added yesterday's endurance to today.

Leg Press, Back Extensions

22 Jul 16   (3WG)

    Gymnastic  (5 Rounds)

    8 Back Extensions, machine    (160lb)

    Weightlifting   (5 Rounds)

    8 Leg Press, machine              (160lb)

  Picture is Annie Thorisdottir from event 3 of the 2016 Crossfit Games happening now. She won the event. :P

DB Bench & Situps & KB Swing

21 Jul 16   (3WGM)

    Triplet  (15min AMRAP)

    6 DB Bench Press    (2x35lb)

    7 Situps

    8 KB Swing             (35lb)

    ** 8 rounds

Weight: 251lb

  Back on track for weight. I think that I got cocky with food after the first good weigh-in. More careful now.

Bike & Chinups

20 Jul 16   (3MG)

    Metabolic  (3 Rounds)

    1,000m Recumbent Bike

    1min     Rest

    Gymnastic   (3 Rounds)

    10 Chinups, Machine   (-140lb)

Sumo Deadlift

19 Jul 16   (3W)  *3 is for Week 3 of 3-week cycle*

    Weightlifting   (Find 3RM)

    3 Sumo Deadlift   (135, 155, 185, 205, 225, 245lb) *1 rep at 255lb

  Weight: 254lb.

Deadlift & Back Extension

15 Jul 16   (WG)

    Weightlifting  (5 Rounds)

    6 Deadlift    (185lb)

    Gymnastic   (5 Rounds)

    6 GHD Back Extension

Rack Row & KB Swings, Box Squat

14 Jul 16   (WMG)

    Couplet  (4 Rounds)

    10 Rack Rows

    10 KB Swings    (25lb)

    Weightlifting   (3 Rounds)

    5 Box Squat, Smith   (90, 110, 130lb)

  Bad weigh-in. >:(  237lb. +4lb from 2 weeks ago. Back to starting weight. The muscle-weighs-more-than-fat thing seems unlikely this quick. I seem leaner. I don't get it.

  Depressing. Demoralising.  :(

Smith Bench Press & Row

14 Jul 16  (WM)

    Weightlifting   (4 Rounds)

    10 Bench Press, Smith    (70, 60, 60, 50lb)

    Metabolic   (4 Rounds)

    400m Row  (2:00, 2:00, 2:15, 2:15/500m)

    1min  Rest

Ab Machine

12 Jul 16  (G)

    Gymnastic  (4 Rounds)

    13 Ab Machine   (75, 90, 105, 130lb)

  Useless machine.

Leg Press

9 Jul 16  (W)

    500m Row  (slow & easy, ~2:30/500m)

    Weightlifting  (Find 2RM)

    2 Leg Press, machine  (175 - 280lb by 15's)

    500m Row  (slow & easy, ~2:30/500m)

  Was going to find 2-rep max for Box Squat on the Smith, but it was being used, along with the only squat-rack.  :/

Row & Back Extension

8 Jul 16  (MG)

    Metabolic Endurance  (4 Rounds)

    400m Row  (2min/500m pace)

    1min  Rest

    Gymnastic  (4 Rounds)

    10 Back Extension Machine  (160lb)

Sumo Deadlift & Situps & KB Swings

7 Jul 16  (WMG)

    Triplet  (10min AMRAP)

    5   Sumo Deadlift  (135lb)

    8   Situps

    10 KB Swings         (25lb)

    --------

    ** 7 rounds

  Good workout. Still sweating for awhile after leaving the gym. Good sign. Steadily working up to higher intensities.

  As always, I lost count. I'm calling it 7 rounds instead of 8 to be safe. It's one of those two.  :P

DB Incline Bench Press & Rack Rows

6 Jul 16  (GW)

    Couplet  (5 Rounds)

    8 DB Incline Bench Press  (2x30lb)

    8 Rack Rows

  Wish I'd've thought of Rack Rows earlier. I figured that that particular Pullup-scaling couldn't be done for now because the gym doesn't have any rings available for Ring Rows. Then, using a barbell in the rack occurred to me.  =D  Works great.

Bike

5 Jul 16  (M)

    Metabolic Endurance

    3miles Recumbent Bike  (~12 pace)

Lat Pulldowns

2 Jul 16  (G)

    Gymnastic  (5 Rounds)

    10 Lat Pulldowns    (100lb)

  This was the last day of my first 3-week cycle. Went through the whole cycle without missing a day, or even feeling at all like skipping one.  =D  Now the cycle re-sets, and starts over with the Week-1 schedule (detailed on 14 Jun post).